Sambhar Recipe

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Sambhar
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Ingredients
19
Count
Nutrition
309
Calories
Total time
40
Minutes
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Ingredients:

Directions:

  1. In a heatproof bowl, combine the tamarind pulp and 1 cup of boiling water, and let stand for 30 minutes. At the end of this time, squeeze and press the tamarind with your fingers to release as much pulp in the water as possible, then strain, discard the fibrous residue and seeds, and reserve the tamarind water.
  2. Meanwhile, place the lentils in a deep saucepan, add the 3 cups of water and the turmeric, and bring to the boil over high heat. Reduce heat to a simmer and gently cook, uncovered, until the lentils are just tender, 20 to 30 minutes. If the water evaporates too quickly, add another 1/2 to 1 cup in total.
  3. While the lentils are cooking, heat 2 tablespoons vegetable oil in a small skillet, and saute the mustard seeds, cumin seeds, sambhar masala, dried red chillies, asafoetida, curry leaves, garlic and coconut, until the coconut becomes a golden brown - take care not to burn. Remove from heat and set aside.
  4. When the lentils are tender, add the sauteed spice mix, along with the prepared vegetables, tomatoes and the tamarind water. Mix well, cover, and simmer until the vegetables are just tender. This should take 10 to 20 minutes, depending on how small or large you have diced the vegetables. As the tomatoes cook down, they should provide enough fluid to simmer the other vegetables in, but you can add another 1/2 cup water at your discretion.
  5. Just before serving, heat the extra oil in a small skillet, and saute the sliced garlic and fresh cilantro for 30 seconds. Pour this mixture over the sambhar and mix through gently.
  6. Serve immediately.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 309.01 Kcal (1294 kJ)
Calories from fat 114.63 Kcal
% Daily Value*
Total Fat 12.74g 20%
Sodium 54.49mg 2%
Potassium 711.83mg 15%
Total Carbs 38.68g 13%
Sugars 2.79g 11%
Dietary Fiber 15.57g 62%
Protein 13.31g 27%
Vitamin C 37.2mg 62%
Iron 4.3mg 24%
Calcium 71.4mg 7%
Amount Per 100 g
Calories 84.51 Kcal (354 kJ)
Calories from fat 31.35 Kcal
% Daily Value*
Total Fat 3.48g 20%
Sodium 14.9mg 2%
Potassium 194.68mg 15%
Total Carbs 10.58g 13%
Sugars 0.76g 11%
Dietary Fiber 4.26g 62%
Protein 3.64g 27%
Vitamin C 10.2mg 62%
Iron 1.2mg 24%
Calcium 19.5mg 7%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 6.4
    Points
  • 7
    PointsPlus

Good Points

  • saturated fat free,
  • very low sodium,
  • cholesterol free,
  • good source of fiber

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